Health Hotline Magazine | November 2019

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Science-backed educational articles from some of the top voices in health and nutrition Exceptional product deals making prices even lower than Natural Grocers’ Always Affordable prices

OFFERS VALID NOVEMBER 1 TO NOVEMBER 30, 2019

NOVEMBER 2019 VOL. 29

ALWAYS AFFORDABLE SM

Order in store or online at naturalgrocers.com/turkeys RESERVE TURKEY TODAY deposit required $ 5 00 ORDER IN STORE ORONLINE

NUTRITION EDUCATION SURVIVING THE HOLIDAY SUGAR RUSH 7 NUTRITION EDUCATION HYPERTENSION, THE SILENT EPIDEMIC 10 CONTENTS

A Thanksgiving Toast

Happy November everyone! It’s that season when all roads lead to the most serious meal of the year, and we think it deserves a toast. Here’s to the turkey going in the oven without a hitch, so you don’t have hungry guests pitch- ing a fit. May it brown to perfection, succulent with drippings and smelling of “heaven.” May the best carver in the house step up to the plate, and after dinner is done, may there be just enough left for next-day sandwiches. May your turkey always be free-range, non-GMO and organic, and if it’s Tofurky—may it roast just as perfectly! Here’s to mounds of potatoes, mashed to fluffy precision. May they be loaded with pas- ture-based butter and just the right amount of sea salt. May they NOT cool too quickly, and may you NEVER run out of gravy. Most importantly, DO skip the Dirty Dozen ™ (yep, potatoes are on the list) and opt for organic, because it’s so much better for your health and the planet. Here’s to cranberries in ruby red splendor, with a dash of orange zest. May your sauce flawlessly thicken, bursting with flavor and a hint of cinnamon. And may your berries never be grown with carcinogenic, neuro-toxic chemicals that wreak havoc on your brain and our precious wetlands. Yes, please choose organic! Here’s to stuffing so savory and rolls warm and buttery, to candied yams, mac and cheese and the creamiest, crunchiest green bean casserole. May your pie crust be flaky, and your dessert stomach still empty when it comes time to dig in. And most fundamentally, may your feast be unburdened by artificial additives, trans fats, GMO s and MSG, because they take the appetite right out of appetizing. Here’s to many hands for peeling, chopping and stirring, and even more for dishwashing. May the laughter be abundant, family and friends convivial and your after-dinner snooze uninterrupted. And above all, we hope your pre-Thanksgiving shopping is stress free. At your neighborhood Natural Grocers, we aim to make it easy. All our produce is organic, our turkeys are free-range, and our butter and milk is pasture-based. When it comes to artificial colors, sweeteners, preservatives and flavors or other NOT good4u junk, you never need worry, and over our labels you NEVER need pore, because we don’t let it into the store. From our family to yours, have the happiest Thanksgiving!

RECIPE OF THE MONTH NATURAL GROCERS SIMPLE ROASTED TURKEY 27

NUTRITION EDUCATION EARTH WATCH 36 INTRODUCING!

OUR 5 FOUNDING PRINCIPLES The Isely Family References available upon request.

HIGHEST QUALITY PRODUCTS

NUTRITION EDUCATION

EVERY DAY AFFORDABLE PRICE

COMMITMENT TO OUR good4u Crew SM

COMMITMENT TO OUR COMMUNITY

This periodical is intended to present information we feel is valuable to our customers. Articles are in no way to be used as a prescription for any specific person or condition; consult a qualified health practitioner for advice. These articles are either original articles written for our use by doctors and experts in the field of nutrition, or are reprinted by permission from reputable sources. Articles may be excerpted due to this newsletter’s editorial space limitations. Pricing and availability may vary by store location. All prices and offers are subject to change. Not responsible for typographic or photographic errors.

GROCERS

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Everything* we sell is priced below manufacturer's suggested retail price (MSRP also called “regular retail”). This means you get the best quality at prices that are affordable every day. The savings really add up. Next is our better than EDAP pricing on our 100% non-GMO bulk products, fresh ground almond and peanut butters, fresh whole chickens, our Natural Grocers Brand Products, our 100% organic produce, and our on-going Deeper Discounts on Select Supplements. Which means, you don't have to wait for it to go on sale! EDAP Our Always Affordable Commitment starts with Natural Grocers "EVERY DAY AFFORDABLE PRICE" ®

Always AffordabLE! sm

PREMIUM QUALITY AT AN AFFORDABLE PRICE SM Canned Organic Corn, Peas or Green Beans Need more veggies at dinner but no time to prep them? Our corn, peas and green beans taste like they came straight from grandma’s pantry, full of so much robust goodness that one can will barely contain it.

EDAP 14.5-15 oz. $ 1 49

The Iselys

Natural Grocers | 3

*Except for cards, magazines and a few household items

4 | Health Hotline

ORGANIC HEADQUARTERS SM

WINTER SQUASH FOR THE LOVE OF ORGANICS By Charity Isely

In November, the smell of food is different. It is an orange smell. A squash and pumpkin smell. It tastes like cinnamon and can f ill up a house in the morning, can pull everyone from bed in a fog... –Cynthia Rylant, In November

CAN YOU SMELL IT? The pumpkin pancakes wafting through your morning haze? The savory notes of a butternut squash hash tempting you from your dreams? It smells like cozy breakfasts and festive gatherings, and best of all, when winter squash is on the menu, it’s as good for you as it smells. Every bite includes a serving of cell-protecting, immunity-supporting phytonutrients called carotenoids. 1 2 Carotenoids are potent antioxidants, defending cells from free radical damage, and some, particularly beta carotene, can be converted by the body to vitamin A, a critical nutrient for immune function. 3 4 5 Butternut squash and pumpkin are especially rich in beta carotene, and they also provide another immunity- supporting nutrient—vitamin C! 6 7 8 9 10 So during this season of extra indulgences, why not treat yourself to food that has your back, and your taste buds too? WHAT DOESN’T SMELL COZY AND DELICIOUS? Synthetic chemicals! Loading up our plates with toxic pesticide residue stinks. The Environmental Working Group (EWG) found that nearly 70 percent of conventional produce sold in the U.S. has pesticide residues, and that’s after washing or peeling! 11 12 Here’s food for thought: A 2018 study published in the medical journal JAMA found that participants who ate the most organic food had a 25 percent lower risk of getting cancer compared to those who ate the least. The association was even more significant for specific types of cancer— they found 34 percent fewer incidences of postmenopausal breast cancer and 76 percent fewer lymphomas. 13 14 15 Organic food also contains more antioxidants, more flavor, and it treats the environment with more care. 16 Let’s celebrate this season organically, for our health and the planet, because cleaner air, water, and soil smell so much better! The charm of winter squash lies in its earthy goodness, ready to take on interpretations both savory and sweet. You can store most varieties (uncut) for up to a month in a cool, dry place, and here’s a healthy bonus—their carotenoid content increases over time! 17 18 19 So let the cozy aromas fill your home and lead your taste buds on an adventure, because some say that “…food is better in November than any other time of year.” 20

References available upon request.

Natural Grocers | 5

$ 49 99 Oster ® 18-Quart Roaster Oven

We're almost to turkey day, which has us wondering— have you heard of THE effortless way to roast your bird?!? It's called Oster, and it's NO imposter—this countertop oven just needs plugged in and then—let the simplicity begin. It's as easy as one, two, three: Gather salt, garlic, and olive oil. Coat your fine fowl, generously. (You must start with a com- pletely thawed turkey of course). Slow and low does it best, so may we suggest this computation: around 20-24 roasting minutes per pound of meat at a temperature of 250 degrees. Turn up the temp, turn on the timer, and turn in your bird—then walk away and enjoy your day! Come back when the timer dings to a turkey browned to perfection and more tender than if you spent the whole day basting, plus drippings for the season's best gravy! (Make sure it’s reached the safe internal temp of 165 degrees). Here's what you will NOT experience with the Oster Roaster Oven: • Juggling time: You won't have to strategize how much regular oven time you need to split between the turkey and all those other delicious side dishes. • Sweaty aggravation: No more basting all day long, just so it’s moister than last year. • Diabolical mess: There won't be grease splattered all over your oven, because half the drippings you needed for gravy are sticking to its racks and walls. 1 2 3

Most importantly—the roasting fun can last all year, with chicken and veggies, tofurkey, or ham—this countertop special will be your new favorite jam!

P.S. See page 27 for the precise turkey roaster recipe.

6 | Health Hotline

Su rvi ve the Holiday

MAINTAINING HEALTHY BLOOD SUGAR BALANCE THROUGH THE HOLIDAYS AND BEYOND

BY SUZANNE BOOTHBY

The season of indulgence is here. For some, it may start with furtive sneaks into your kid’s Halloween stash, for others it starts with the first pumpkin spice latte of the season, but it can quickly snowball, and before you know it, you’re saying yes to every sweet thing in sight. The barrage of sugar isn’t good for anyone, but for someone who struggles with type-2 diabetes, or any type of blood sugar imbalance, this time of year can be especially challenging. More than 30 million Americans have type-2 diabetes and another 84 million have prediabetes, a precursor to the disease, according to Centers for Disease Control and Prevention—that’s close to half the population. 1 Poor blood sugar control is clearly a common problem in this country. While the numbers are staggering, the good news is that you can maintain healthy blood sugar balance with food and supplementation—even through the season of indulgence. FOR BLOOD SUGAR BALANCE, BALANCING MACRONUTRIENTS IS KEY The simplest thing you can do to support healthy blood sugar balance is to shift your ratio of macronutrients so that you are eating a lower carb diet. You can do this by shifting the base of your diet from high-carb foods to lower carb foods. High-carb foods include grains—both whole and refined—legumes, starchy vegetables like potatoes, sweet potatoes, and carrots, and high-glycemic fruits. Lower carb foods include non-starchy vegetables and low-glycemic fruits like berries, apples, and pears. If the majority of your

carbohydrate intake is from the lower carb group, with a limited amount (one to two servings a day) from the higher carb group, you will make the shift to a lower carb diet, a way of eating that is proven to maintain stable blood sugar balance. Most of us eat an excessive amount of carbohydrates—more than our bodies need, or can handle, which causes dramatic spikes in glucose and insulin. When you eat grain-based carbs, starchy vegetables, or high-glycemic fruit, they are rapidly converted to glucose, which our bodies are fine-tuned to clear out of the bloodstream because it can cause major damage to the body. The pancreas releases insulin, a hormone that directs the cells to absorb the glucose to burn as energy; but once the cells are full, insulin tells the body to convert and store the excess glucose as fat. When you are constantly filling up on a lot of starchy vegetables, grain-based carbs, and/or high-glycemic fruits, the pancreas continues to pump out insulin, but cells that are already overloaded with glucose start to become resistant to insulin’s signal, so the glucose remains in the bloodstream, causing even more insulin to be released (remember, insulin’s job is to clear excess glucose out of the bloodstream), making cells even more insulin resistant. Then, in addition to having excess circulating blood glucose, you also have high levels of insulin, damaging in its own right. Overt ime, if this dietary pattern is not broken, insulin resistance develops, and eventually, full-blown type-2 diabetes.

CONTINUED ON PAGE 20

Natural Grocers | 7

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8 | Health Hotline

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Natural Grocers | 9

HYPERTENSION,

THE SILENT EPIDEMIC Rates of hypertension are increasing… do you know your numbers? By Lindsay Wilson It’s called the “silent killer” because it has no symptoms, which leaves many people unaware they have it. Hypertension, i.e., high blood pressure, is a serious and common condition, with the most recent data reporting that nearly half of U.S. adults have it. 1 Hypertension is also becoming increasingly common among young adults and can predict a major cardiovascular event later in life. 2 3 Hypertension is a major risk factor for stroke and heart disease, including heart failure and heart attack. Left untreated, it can also damage delicate blood vessels throughout the body, leading to kidney disease, dementia, vision loss, and sexual dysfunction. 4 While the overall death rate from heart disease has declined over time and deaths from stroke and diabetes have leveled off, deaths from high blood pressure have increased. 5 The good news is that high blood pressure is "modifiable"—it can be controlled—and death from the condition is preventable. The key is knowing your numbers (normal blood pressure is below 120/80 mm Hg) and staying proactive to keep your numbers in check.

10 | Health Hotline

WHAT EXACTLY IS HIGH BLOOD PRESSURE AND WHO IS AT RISK? When you get a blood pressure reading, what do those numbers even mean? The first number is your systolic pressure, or the pressure that occurs as blood pumps out of the heart and into your blood vessels. The second, or diastolic pressure, is when your heart rests between beats. High blood pressure is when the force of your blood pushing against the walls of your blood vessels is consistently too high. Elevated blood pressure (prehypertensive) is 120- 129/80 mm Hg, while high blood pressure is 130-139/80-89 mm Hg. 6 Some of the common risk factors for developing hypertension include excess weight, lack of physical activity, a diet heavy in processed foods and sugar (especially fructose), excessive alcohol consumption, and smoking. Those with insulin resistance and type-2 diabetes are also at a higher risk of high blood pressure. African Americans are also at a higher risk. According to the American Heart Association, the prevalence of high blood pressure in African Americans is among the highest in the world and develops earlier in life. 7 One observational study found that by the age of 25, hypertension among African Americans was nearly twice that of their white counterparts. 8 And recent research from Northwestern University found that in 2017 African American men had a 43 percent higher rate of death from heart failure, while African American women had a 54 percent higher death rate from heart failure compared to other racial groups. 9 “This heart failure trend is another manifestation of the undertreatment of hypertension,” senior study author and cardiologist Sadiya Khan, MD said. “Know your blood pressure and make sure it’s being well managed and well-treated.” MAKE MANAGING YOUR BLOOD PRESSURE A PRIORITY Managing high blood pressure is possible—and you can do it with lifestyle interventions. Reduce your intake of processed foods and sugar, especially high-fructose corn syrup, which has been

independently associated with higher blood pressure, even in adults with no previous history of hypertension. 10 Eat an abundance of potassium-rich vegetables and fruit to maintain a healthy sodium-potassium balance. Move your body regularly. This doesn’t have to mean rigorous workouts at the gym; something as simple as a daily walk goes a long way. If you are a heavy drinker, work to cut back your alcohol intake. Adopt small healthy habits and they will coalesce into big changes to your health! In addition to healthy lifestyle habits, certain vitamins and nutrients are proven to support healthy blood pressure. BEETROOT JUICE. Nitric oxide (NO) is a molecule that is naturally produced by the body, but diminished production is associated with hypertension and other cardiovascular dysfunction. 11 NO has a number of important functions, including promoting blood vessel flexibility and vasodilation, both of which help maintain normal blood pressure. Beetroot is rich in dietary nitrate, which the body readily converts to NO. One recent review investigated 11 studies to examine the relationship between beetroot juice and blood pressure and concluded, “This easily found and cheap dietary intervention could significantly decrease the risk of suffering cardiovascular events and, in doing so, would help to diminish the mortality rate associated to this pathology. Hence, beetroot juice supplementation should be promoted as a key component of a healthy lifestyle to control blood pressure in healthy and hypertensive individuals.” Recent research suggests that another way beetroot juice supports cardiovascular health is by reducing over-stimulation of the sympathetic nervous system (SNS); activation of the SNS increases heart rate, blood pressure, and blood vessel constriction. Studies have shown that doses between 250 mL and 500 mL daily are effective in reducing blood pressure. 12 13 14 15 16 VITAMIN D. Studies have consistently shown that low blood levels of vitamin D are linked to hypertension. One study found that men and women with vitamin D levels of 15 ng/mL or less had a three to six times increased risk of developing hypertension over a four-year period compared to those with levels of 30 ng/mL or higher. 17 Other research has found that increasing vitamin D levels with supplementation lowers blood

pressure. 18 A study investigating the effects of vitamin D supplementation on 250 African American men and women found that for each 1 ng/mL increase in blood levels of vitamin D, there was a drop in systolic blood pressure. Doses were given at 1,000, 2,000, or 4,000 IUs daily for three months, with the most significant decreases found in those taking 4,000 IUs. 19 It is worth noting that African Americans are particularly at risk of developing a vitamin D deficiency because darker skin reduces natural vitamin D production. 20 It’s important to have your levels checked and aim to maintain levels between 40-80 ng/ mL. 21 CELERY SEED EXTRACT. Celery seeds contain a unique compound known as “L-3-n-butylphthalide” or 3nB, that has a relaxing effect on blood vessels, effectively lowering blood pressure (it is also what gives celery its unique taste and smell). Celery seed extract appears to work in the same way as calcium channel blockers, which are often prescribed as antihypertensive drugs, by blocking the flow of calcium into cells that line the blood vessel walls, helping them to relax. 22 One trial of 30 mild to moderate hypertensive patients found that a standardized extract of celery seed extract at 75 mg twice daily lowered both systolic and diastolic blood pressure at three and six weeks of follow up. And while calcium channel blockers can reduce blood flow to the brain, in animal studies, celery seed extract has been shown to improve blood flow, prevent stroke, and enhance energy production in the brain. 23 HIBISCUS TEA. Drinking three cups of hibiscus tea every day can be an enjoyable and easy way to reduce blood pressure. A study including 65 pre- and mild hypertensive adults had the participants drink three eight-ounce servings of hibiscus tea or a placebo daily for six weeks. At the end of the study, there was an improvement in both systolic and diastolic pressure in those drinking the tea, compared to the placebo group. The most improvement was seen in systolic pressure and in those participants who had higher blood pressure to begin with. 24 A recent analysis of five studies investigating the effect of hibiscus tea on blood pressure confirmed that the tea had a significant effect on lowering systolic and diastolic blood pressure. 25

References available upon request.

Natural Grocers | 11

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12 | Health Hotline

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14 | Health Hotline

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Natural Grocers | 15

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16 | Health Hotline

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Natural Grocers | 17

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PREMIUM QUALITY AT AN AFFORDABLE PRICE SM Organic Coconut Oil

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Our Organic Extra Virgin Coconut Oil is a high-grade, unrefined premium nutritional edible oil obtained from the first cold-pressing of organic coconut kernels. Virgin coconut oil has naturally occurring Medium Chain Triglycerides (MCTs) and is naturally trans- fatty acid free.

18 | Health Hotline

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Natural Grocers | 19

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In our sedentary world, we can get more than enough carbs to fuel our bodies from non-starchy veggies and low-glycemic fruits, with a small amount of the higher-carb foods mentioned above. It is estimated that our hunter and gatherer ancestors got about 80 grams of carbs a day (mostly in the form of non-starchy vegetables) while the average American intake today is between 300 and 600 grams. 2 To maintain healthy blood sugar aim to get between 100 and 150 grams of carbs each day. 3 If you work to get the majority of your carbs from non-starchy vegetables and a small amount of those other higher-carb foods, you will easily fall into this range. And when you approach eating in a way that maintains healthy blood sugar balance, then an occasional indulgence—sweet treats included—shouldn’t be a problem. FIND BALANCE WITH THE HELP OF SUPPLEMENTS There are certain foundational supplements that everyone should take but are especially important for someone struggling with blood sugar control. One of these is the B-complex family of vitamins, which are intricately tied to cellular energy production via their role in metabolizing carbohydrates and complex sugars. 4 When you eat an excess of grain-based carbs your body quickly burns through the B vitamins to keep up, which can drastically deplete levels. When these important cofactors are missing, blood sugar imbalances can occur. Another foundational supplement is magnesium. It is estimated that at least half of all Americans don’t get enough through diet, making supplementation necessary. 5 Magnesium plays a key role in regulating insulin activity and cellular glucose uptake, and low magnesium levels can worsen insulin resistance. Additionally, low magnesium intake has been associated with the development of type-2 diabetes and metabolic syndrome. 6

for six months. After six months, both fasting glucose and HbA1c (a measurement of blood sugar over a period of time) were found to have decreased in those taking ALA, while they increased in the placebo group.

The results were in a dose-dependent manner, i.e., the higher doses lead to more significant decreases. 8 A meta-analysis published in late 2018 investigating the effect of ALA supplementation on blood sugar and

lipid profiles among patients with metabolic diseases, including type-2 diabetes and gestational diabetes, found that ALA significantly decreased fasting blood glucose, insulin, insulin resistance, and HbA1c, in addition to lowering triglycerides and LDL cholesterol. 9 BERBERINE “Alongside a well-balanced, nutrient-dense diet, one of my favorite supplements to recommend to those looking to support healthy blood sugar balance is berberine,” Jennifer Reznick, NHC at Natural Grocers in Vancouver East, WA says. 10 Berberine is a bitter-tasting plant compound that is frequently used in China as part of a treatment program for type-2 diabetes, hyperlipidemia, and hypertension. 11 In one trial of 36 newly diagnosed type-2 diabetic patients, berberine’s effect of lowering blood glucose was similar to that of metformin, a common diabetic drug, with researchers reporting significant decreases in HbA1c, fasting blood glucose, postprandial (post-meal) blood glucose, and triglycerides in the patients receiving berberine. The patients took 500 mg of berberine three times daily, before meals, for three months. 12 In a second trial, the same researchers tested the effects of berberine on patients with poorly controlled type-2 diabetes and found that berberine lowered HbA1c, fasting blood glucose, and postprandial blood glucose in those patients as well; berberine also reduced fasting insulin and insulin resistance. The patients in this study took 500 mg of berberine three times daily, in addition to their other diabetes medications, for three months. Other research has found similar results, leading researchers to recommend berberine for therapeutic use. 13 14 CHROMIUM

OTHER KEY NUTRIENTS TO SUPPORT HEALTHY BLOOD

SUGAR BALANCE INCLUDE: ALPHA-LIPOIC ACID (ALA)

Alpha-lipoic acid, or ALA, is a vitamin-like compound that acts as a powerful antioxidant. “Its principal job is to help burn glucose for energy,” Helena Linzy, Nutritional Health Coach (NHC) at Natural Grocers in Temple, TX says. 7 “It also

supports the function of insulin and it even transports glucose into cells

without the use of insulin.” One double-blind, placebo-

Linzy says chromium is an essential mineral for supporting healthy insulin sensitivity. It is involved in the metabolism of glucose, insulin, and blood lipids and has been shown to improve blood glucose in patients with type-2 diabetes. 15 Chromium picolinate in particular has been shown to improve insulin resistance and blood glucose control. 16

controlled study investigated ALA’s effect on blood glucose in patients with type-2 diabetes. Thirty-eight patients were divided into five groups and were given varying doses of ALA (300, 600, 900, or 1, 200 mg/daily) or a placebo, along with their standard diabetes medication

20 | Health Hotline

“One thing that makes chromium all the more important is the fact that diets high in refined carbohydrates and sugar actually deplete chromium levels,” she explains. One four-month trial including patients with poorly controlled type-2 diabetes

glucose and insulin responses in the participants, in addition to improving insulin sensitivity. However, the effects were lost when the supplementation ended, indicating that cinnamon must be taken long term for its blood sugar benefits. 21 An earlier study of seven healthy male volunteers produced similar results. After supplementing with five grams of cinnamon, there was an immediate improvement in glucose response and an increase in insulin sensitivity, and the effects sustained for 12 hours. 22 IN SUM The holidays, and all of the sweet treats and carb-heavy dishes that ensue, can wreak havoc on blood sugar balance, especially for someone already struggling with blood sugar control. But if you start with a healthy diet as a base, then you can occasionally indulge without causing major damage. The key is to change your approach to eating—rebalance your macronutrients, with the bulk of your carbs coming from non-starchy vegetables, with limited amounts of other healthy carb sources like starchy vegetables, and the rest of your calories coming from healthy fats and moderate amounts of protein. This will help maintain a steady blood sugar balance, without the dramatic spikes that come with a diet that contains excessive amounts of grain-based carbs. Consider giving your body extra support with a few choice supplements that are proven to help maintain healthy blood sugar. And lastly, don’t be too hard, or too restrictive, on yourself! The holidays—and the treats that come with them—are meant to be enjoyed… in balance. For personalized guidance and support for maintaining healthy blood sugar through the holiday season, call or visit your neighborhood Natural Grocers to schedule a coaching session with your local NHC.

found that 600 mcg of chromium picolinate daily, in addition to their prescribed diabetic drugs, significantly reduced fasting glucose and postprandial glucose as well as HbA1c. 17

Studies have found that people with type-2 diabetes tend to have lower blood levels of chromium than those without the disease 18 and that people who take a chromium-containing supplement are less likely to have diabetes. 19 Supplements containing 200-1,000 mcg of chromium have been found to improve blood glucose control. 20 CINNAMON Receiving widespread attention as an aid to support healthy blood sugar balance, is cinnamon something to take as a supplement or can you simply sprinkle it on oatmeal in the morning to get the benefits? Reznick says it depends on what kind of support you are looking for. “Cinnamon can be taken as a supplement to get a higher dose or it can be enjoyed as a spice on your food or as a tea,” she says. Whole cinnamon has both fat-soluble and water-soluble components, she explains. The water-soluble component is responsible for the blood sugar benefits; therefore, when you opt for a cinnamon supplement you are getting more of the blood sugar-supporting water-soluble component. One small study tested the effects of cinnamon on eight healthy male volunteers, who were supplemented with 3 grams of cinnamon or a placebo daily for two 14-day periods. The cinnamon reduced

References available on request

Natural Grocers | 21

What’s Your Health Goal? MUSHROOM SUPPLEMENTS MAKE IT ACHIEVABLE What’s Yo r lt oal? MUSHROO S LE ENTS MAKE IT ACHIEVABLE

Reishi THE ORIGINAL CHILL PILL SLEEP • STRESS • SEASONAL CHALLENGES

Maitake THE HEALTHY WEIGHT HERO WEIGHT MAINTENANCE BLOOD SUGAR • DIGESTION

Shiitake THE LIVER CHAMPION LIVER SUPPORT HEALTHY LIPID LEVELS GLOWING SKIN

Cordyceps THE FIGHTER OF FATIGUE ENERGY • EXERCISE LIBIDO • RESPIRATION

Turkey Tail THE MASTER OF IMMUNITY ROBUST IMMUNITY • DIGESTION

Chaga THE BEAUTIFIER HAIR & SKIN • STRESS DAILY IMMUNITY

Agarikon THE COUGH, SNIFFLE, SNEEZE FIGHTER MAXIMUM IMMUNE SUPPORT

Lion’s Mane THE BRAIN’S BEST FRIEND MOOD • MEMORY • FOCUS

NUTRIENTTOKNOWABOUT: MUSHROOMSUPPLEMENTS Mushrooms support numerous areas of health, including immune system function, brain, liver and sinus health, glowing skin and hair, blood sugar, and energy levels. * FIND YOUR MUSHROOM supplement ASK A GOOD4U SM CREWMEMBER TODAY!

*This statement has not been evaluated by the Food and Drug Administration. This statement is not intended to diagnose, treat, cure or prevent any disease.

EDAP $1.49 Canned Organic Corn, Peas or Green Beans $ 1 25 14.5-15 oz.

PREMIUM QUALITY AT ANAFFORDABLEPRICE SM

16 % OFF EDAP

Organic Sprouted Breads $ 2 99

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Organic Dark Maple Syrup $ 14 99

Organic Dark Maple Syrup $ 5 75

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Novemb 23 rd - 2

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EDAP $1.99 Organic Coconut Milks $ 1 49

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Organic Coconut Cream 89 ¢

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EDAP $1.29

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Natural Grocers Brand Products

Our Trusted Vendors

EDAP = Every Day Affordable Price. Limit six (6) items per customer. Quantity limited to stock on hand; no rain checks. Offer is valid only from November 23-26, 2019. Offer void where prohibited by law. We reserve the right to correct errors.

Valid only 11/23-11/26

24 | Health Hotline

Chocolove ® Select Chocolate Bars

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Pacific Foods ® Organic Mushroom or Vegetable Broths

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Natural Grocers | 25

premium quality turkeys at an always affordable price

The savory scent curls itself around the kitchen, drawing the family together. The room is filled with hungry anticipation of that moment when the oven door opens and you pull your perfectly golden turkey out. It’s Thanksgiving and food is king—but, despite that aromatic heap of stuffing and the fluffiest mashed potatoes you’ve ever seen—you know this bird is the centerpiece, and you’re so glad you chose Mary’s! We know that’s how you’ll feel when the big day rolls around when you get your Thanksgiving turkey from us. We’re sure because we know Mary and her family, who are in their third generation of raising turkeys, and over the years we’ve built a relationship of certainty. We choose Mary’s turkeys because we know they’re the best quality we can offer families in our communities. These days, there are plenty of organic and free- range turkeys available; but many of them are raised on large corporate farms and, unfortunately, when the emphasis is on mass production, it can be at the expense of other important qualities. Mary’s family cares about quality more than quantity and they prioritize animal welfare over everything else. All their turkeys are raised on their family farm, where the birds have loads of fresh air, space to roam, and can turkey around all day. Mary’s is also part of a small group of farmers helping to preserve descendants of the original American turkey. Their Heritage birds are able to wander, fly and breed naturally, just like their ancestors, resulting in an uncommonly delicious turkey, full of succulent, juicy dark meat.

Whether you’re looking for free-range, organic, or Heritage, all of the Mary’s turkeys we sell are non-GMO. Additionally, they’re fed vegetarian feed, without animal by-products, and they’re never given antibiotics, arsenic- based growth promoters or pumped full of other sly additives after harvest. They are provided with plenty of space, both inside and out, to range, get some sun, dust bathe, hunt for bugs, and get their turkey on. When Thanksgiving Day is just around the corner, Mary’s turkeys are harvested and deep chilled to 28°F at Mary’s in-house facility so that they arrive to you fresh, never frozen (only the outer part of the turkey will be hard). Who else can say that? The advantage of deep-chilling is that it preserves fresh turkeys long enough to make it safely to your shopping cart, but still easily thawed and ready to cook. From Mary’s family to our family to yours, a Mary’s turkey is the centerpiece of your Thanksgiving feast that will make you feel good when you look at all the faces gathered around your table. It’s the stuff masterpieces are made of, the quality is worth every single penny and, when you buy it from us, you’re getting it at our always affordable prices. We’ve been making the highest quality masterpieces as easy on the budget as possible since 1955. P.S. When you choose to buy your Thanksgiving turkey from Natural Grocers you can rest assured you are feeding your family, friends and yourself the best in town!

SIMPLE ROASTED TURKEY, THE LOW & SLOW WAY NATURAL GROCERS

Looking for a simple roasted turkey recipe for your Thanksgiving feast? Look no further! Our “low and slow” roasted turkey is coated with olive oil, simply seasoned with our poultry seasoning blend, salt and pepper, and slow roasted for a deliciously succulent bird, with little hands-on time. This recipe uses an Oster ® 18-Quart Roaster Oven with High Dome Lid to achieve a rotisserie-like taste. We highly recommend you give this a try; it is a favorite of our Co-President Kemper Isely! If you do not have an Oster Roaster Oven, you can find other roasted turkey recipes, in addition to a cornucopia of Thanksgiving recipe ideas, on the Natural Grocers website at naturalgrocers.com

INGREDIENTS 1 Mary’s Organic Turkey, up to 24 pounds ¼ to ½ cup Natural Grocers Brand Organic Extra Virgin Olive Oil Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper, to taste 1 to 2 teaspoons Natural Grocers Brand Bulk Organic Poultry Seasoning Blend

SERVES: 8-12 (Plan on two pounds per person) TOTAL TIME: APPROX. 5-12 HOURS (Cook time 25-30 minutes per lb.) EQUIPMENT: OSTER 18-QUART ROASTER OVEN with High Dome Lid (available at all Natural Grocers) INSTRUCTIONS

1. Ensure the turkey is completely thawed before roasting. 2. Make sure the removable roasting pan is in the roaster. Take roasting rack out of the roaster and pre- heat the roaster to 250° F. 3. Remove the giblets and neck and reserve to make a stock or gravy. 4. Rub the turkey with the olive oil, making sure to evenly coat the entire bird. Season with the poultry seasoning blend and salt and pepper to taste. 5. Place roasting rack into the oven, ensuring the handles are up, not tucked below, put the turkey on the rack, and place the lid on the roaster oven.

6. Optional: Baste the turkey with the pan drippings every hour or so. Part of the reason to use the low and slow cooking method is so you do not have to baste the turkey to keep it from drying out. 7. Roast until an instant-read thermometer inserted into the breast reads 165° to 170° F. Depending on the size of turkey, this should take 5 to 12 hours. Begin checking the temperature at least one hour prior to the time you have calculated it should be done. 8. Once done, transfer the turkey to a cutting board, tent with foil, and let rest for 30 minutes, or until ready to carve.

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